April CHEERFIT Challenge

by Danielle Donovan | Apr 3, 2018 | Blog, Challenge, Workout Wednesday

YOUR #CHEERFITSTRONG CHALLENGE

HERE IS EVERYTHING YOU NEED TO GET YOUR #CHEERFITSTRONG ON

CLICK HERE TO PRINT YOUR DAILY ACTION PLAN. EACH WEEK = MORE REPS!

HOW IT WORKS

Complete the # of reps each day of your daily exercises
Check in every Saturday for your bonus #cheerfitchallenge
Get featured by posting your results, workout pics, and videos @cheerfittraining, using the hashtag #cheerfitchallenge
Don’t forget to challenge your friends, teammates, and coaches by tagging them too!

YOUR DAILY CHEERFIT CHALLENGE EXERCISES

DAILY EXERCISE #1: MONKEY JUMPS

FOCUS AREA: CORE, SHOULDERS, QUADS

DAILY EXERCISE #2: NEGATIVE CRUNCHES

FOCUS AREA: CORE, LOWER BACK

DAILY EXERCISE #3: BICYCLE CRUNCHES

FOCUS AREA: CORE

DAILY EXERCISE #4: PLANK WITH LEG KICKS

FOCUS AREA: CORE, SHOULDERS, LOWER BACK

NOW ARE YOU READY FOR YOUR BONUS #CHEERFITCHALLENGES OR WHAT????

CHECK IN EVERY SATURDAY FOR A NEW BONUS CHEERFIT CHALLENGE! GIVE THE CHALLENGE A TRY AND LET US KNOW HOW YOU DID BY POSTING A PIC / VIDEO ON IG @CHEERFITTRAINING & HASHTAG #CHEERFITCHALLENGE

CHALLENGE #1: HOW MANY PLANK JACKS CAN YOU DO IN 60 SECONDS?

FOCUS AREA: CORE, SHOULDERS, CARDIO

CHALLENGE #2: HOW MANY MOUNTAIN CLIMBERS CAN YOU DO IN 60 SECONDS?

FOCUS AREA: CORE, SHOULDERS, CARDIO

CHALLENGE #3: HOW MANY SCISSOR CRUNCHES CAN YOU DO IN 60 SECONDS?

FOCUS AREA: CORE, ABS

CHALLENGE #4: HOW MANY PLANK PUSH UPS CAN YOU DO IN 60 SECONDS?

FOCUS AREA: CORE, SHOULDERS

SHARE YOUR WORKOUT PICS @CHEERFITTRAINING ON IG AND LET US KNOW HOW YOU DID! TAG US FOR A FEATURE!

LOVING THIS WORKOUT AND WANT EVEN MORE?? BECOME A CHEERFIT AMBASSADOR

Loving these fit tips and motivation? Become a CHEERFIT Ambassador and get instant access to the CHEERFIT Ambassador Club, exclusive content, CHEERFIT updates, and ambassador-only giveaways. Start your journey today!

Insider Tips & Secrets for Stretching

by Danielle Donovan | Apr 2, 2018 | Blog, Fit tips, free, Parents Corner

Have you ever heard of a cheerleader being TOO flexible? Didn’t think so! Flexibility is a key component in this sport, and it is certainly not just a term we use for our flyers! All cheerleaders need the flexibility to be well-rounded athletes, and there are many exercises and stretches you can do to gain flexibility in all areas.

As a coach and cheer mom, I put together some of my favorite tips for you:

This is CHEERFIT Ambassador, Gabrielle. The photo on the left was Gabrielle’s toe touch in January. After committing to resistance stretching and jump exercises for just 8 weeks, she was able to increase her jump flexibility to the photo taken on the right in March.

TIP #1: STRENGTHEN YOUR MUSCLES

If you are feeling “stuck” with your flexibility, the first step would be to work on your core and the muscles surrounding the area you’d like to become more flexible. Many times, the core is not strong enough and the muscles are too weak to excel in some areas so stretching needs to come as an addition to a regimented conditioning program. Think of the stretching as the icing on the cake to strong, conditioned muscles. For example, if you have all of your splits but still don’t have high jumps, you may need to work your hip flexors, core, calf muscles, and even shoulders to get your jump height and flexibility to the next level!

TIP #2: STICK WITH IT

The best way to increase flexibility is to stick to a conditioning and stretching schedule and be held accountable for yourself. The exercises you do at practice are probably not enough to see a drastic difference, and so I recommend you take extra classes that your gym may offer or work out at home for optimal results.

IDEAS:

I have made a weekly stretch calendar for my flyers in the past, and a parent needs to sign it each night.
If you take a “before” photo of yourself, you’ll be more motivated to reach your goal and super proud when you compare your “after” photo weeks later!

Be patient and stay focused and remember you will not see results overnight. All well trained athletes have a plan that they stick to, and a positive mindset and a determined attitude will help get you on track. Do not give up; it is always harder to get started than it is to finish. Keep your head high, and do not let yourself down!

TIP #3: ASK FOR HELP

My last tip is to take help where you can get it!

Here are some ideas:

Does your gym offer stretching classes?
Pick up a pair of ankle weights or resistance bands to further enhance the stretching process as well.
How about asking mom or dad for help at home with assisted stretching, or find a workout partner!

It is more effective to stretch with assistance because it widens the range of motion and deepens the stretch for more effectiveness!

Use a panel mat for over splits if you already have your splits. Use a wall to walk up and down in bridges, and for balance when stretching or pulling body positions. Use a trampoline for increasing power and flexibility in your jumps.

These two photos show the improvement in flexibility from Alaina from Premier All Stars. The first photo was taken in July when Alaina first entered the world of all star cheer. The second photo was taken in March when Alaina had been committing to two flyer stretch classes a week at her gym.

There are plenty of resources for you to become a more flexible athlete. Don’t forget to put your CHEERFIT membership to use by putting on an archived workout video and having fun while improving your flexibility!

And there you have it! My favorite ideas and tips to help you improve and advance.

JEN PESCI

s currently a coach at Premier All Stars in Morganville, NJ. She has coached cheerleading for 19 years, at all ages and levels, and is well educated and highly experienced in all areas of cheer. Pictured is Jen with her 3 daughters Kaylee, Gianna, and Gabriella, who all cheer for Premier as well.

Loving these exercises and that CHEERFIT STRONG feeling? Sign up for the newsletter and we’ll send you weekly workouts, motivation – woot woot!

Yana Rolfsmeyer

by Danielle Donovan | Apr 1, 2018 | Ambassador

“Be somebody that makes everyone feel like somebody.“

CHEERFIT AMBASSADOR FEATURE: YANA ROLFSMEYER

The CHEERFIT ambassador community is filled with leaders and motivators who all share a passion for fitness, love for cheering and drive to help inspire others.

Our ambassadors share with us their personal stories and obstacles they overcome along the way. We have an amazing community of athletes who fuel their passion and determination with the CHEERFIT lifestyle.

CAN YOU SHARE WITH US A LITTLE BIT ABOUT YOUR JOURNEY AND HOW YOU GOT TO WHERE YOU ARE TODAY?

I have learned a lot about being a flyer, being a good role model, and motivator for my team. I work hard and push my team to do the same. Any girl on my team always knows that they can come to me for advice about cheer or life.

Any girl on my team always knows that they can come to me for advice about cheer or life

Being the oldest member on the team comes with responsibility and I am honored to be that person.

WHAT ARE SOME OF YOUR ACCOMPLISHMENTS?:

I am a 2 time All-Americans Flyer. I got the highest award in my school for good grades while on the Varisty cheer team. I was Varsity cheer captain for 3 Years.

HOW HAS BEING AN AMBASSADOR HELPED YOU REACH YOUR GOALS?

I love the CHEERFIT Ambassador family. Everyone is so sweet and welcoming to me! I’ve already learned so much and can’t wait to become an even better and more well rounded athlete!

WHAT IS YOUR FAVORITE PART ABOUT BEING A CHEERFIT AMBASSADOR?

My favorite part would have to be getting to be a role model for younger cheerleaders. I’m at collegiate level and not a lot for cheerleaders get to make it that far. This is a huge honor!

WHAT WOULD YOU LIKE TO TELL OTHER PEOPLE WHO WANT TO BECOME A CHEERFIT AMBASSADOR?

Chase your dreams and go for it!

WHAT 3 THINGS ARE ALWAYS IN YOUR CHEER BAG?

Extra pair of shoes, Icy Hot, FOOD

FAVORITE SONG TO JAM OUT TO DURING A SWEAT SESH:

All I do is win

WHAT IS YOUR FAVORITE EXERCISE?

Candle stick back tucks

FAVORITE QUOTE:

“Be somebody that makes everybody feel like a somebody”

ANY FUN FACTS, SOMETHING INTERESTING, OR ANYTHING ELSE YOU WANT TO SHARE?

I have the smallest shoe size in my team…I’m a size 3 in kids and I’m 19 years old! Haha!!

Thank you so much for sharing your amazing story Camille! You are so inspiring and we are so proud that you have joined the CHEERFIT family! We look forward to following your amazing journey and hope you continue to stay healthy, fit, strong, and powerful in all you do!

#CHEERFITSTRONG

Stay FIT <3,

your CHEERFIT team

Do THIS to to Prevent Lower Back Pain When Stunting

by Danielle Donovan | Mar 28, 2018 | Workout Wednesday

BACK FLEXIBILITY FOR STUNTING

#CheerSafetyMonth reminds us all to #cheersafe! So today’s Workout Wednesday is focused on improving back flexibility & strength to PREVENT INJURY!! Can we get a high 5 on that one?? Improving your flexibility increases your range of motion.. which prevents injury and advances your stunting skills. Follow today’s workout to get that flexibility and strength you need to improve your stunting – all while being injury free!!! Complete each exercise for 12 reps, repeat 3 rounds! We can’t wait to see you check in on Instagram & the CHEERFIT Community! Upload your workout selfie and tag @cheerfittraining #CHEERFITSTRONG

EXERCISE 1: SUPERMAN V UP

FOCUS AREA: core & lower back

EXERCISE 2: CAT COW STRETCH

FOCUS AREA: core & lower back

EXERCISE 3: SQUAT HOLDS

FOCUS AREA: legs (quads)

EXERCISE 4: PLANK LEG LIFTS

FOCUS AREA: total body

What to Do if Your Cheerleader Gets Injured Mid Season

by Danielle Donovan | Mar 28, 2018 | Fit tips, free, Parents Corner

Imagine this: it’s mid-season. The team is doing well. The kids have bonded, they are hitting fullouts. They may even have a few wins in competitions. That Summit or Worlds bid is in sight. Then, one day, it all comes to a screeching halt: INJURY!!!!

Oh no, the “I” word. The one word we try to keep out of our vocabulary when it comes to cheer. Injuries happen whether we like it or not. Some of the most common areas injured in cheer include knees, ankles, and backs. These injuries include traumatic injuries (such as tearing an ACL in tumbling, falling from a stunt / being fallen on, other tumble injuries) and overuse injuries (occur due to repetitive strain from too much time spent tumbling, stunting or just participating in cheer). Regardless of how the injury occurs, the unfortunate consequences include not being able to practice and compete with the team.

THE “I” WORD

In addition to being a certified cheer mom, I am also a physical therapist. Part of why my daughter is a CHEERFIT Ambassador is because I know that keeping her strong and conditioned is the best way to prevent injury. I know all the statistics, and exercises to do (if you’d like to read more about this click HERE). I have become that go-to person in the gym for athletes, parents, and coaches when injury occurs. I am typically the voice of reason. However, that all changed when my daughter broke her ankle a year ago. All of a sudden my personal and professional worlds collided and I didn’t know how to handle it.

So before you read any further, please understand that I can relate to each of you. I have been that mom with all the fears and worries.

What are some steps you can take to help your child recover properly from injury?

1. PREVENTION:

The best way to deal with injury is to prevent them. Programs such as CHEERFIT exist to give cheerleaders the strength, endurance, power and flexibility to handle the demands of their sport. Conditioning and proper technique are essential to preventing overuse injuries, in addition to using proper technique, getting appropriate rest and having good nutrition.

2. DOWN NOT OUT

Injury is not a time for a vacation from cheer. Athletes who are injured should still go to practice and participate in being a member of the team. Keeping their mental game in check and staying on top of changes in the routine will help them transition back quicker. Keeping up with exercises not involving the injured body part help maintain or even improve physical conditioning. Have an arm injury? Do exercises to improve jump height. Have a leg injury? Do upper body exercise to keep those arms strong. Maintain flexibility through stretching. Work on abdominal strength.

3. REAHB

The best way to ensure your child comes back quickly and safely is to participate in recommended exercises for rehabilitation. Find a physical therapist, and if you can, one that specializes in kids with orthopedic injuries. A common misconception is that children are simply “mini adults.” Children’s bodies have unique needs and having someone who understands this is crucial to their health and safety.

4. TAKE IT SLOW

This last piece of advice is probably the most difficult to swallow. No athlete wants to take time away from the sport he or she loves. However, this is probably the most important to follow. A healed bone, muscle or ligament does not mean that the body part is necessarily ready to withstand the stresses of cheerleading. Returning quickly, before the injury is truly healed, can lead to re-injury and more time away. Listen to the doctors and physical therapists about criteria for return to sport. Go slow. Gradually work back to those pre-injury skills. Feel strong and confident. Injury is a long road and the destination is worth the journey.

DR. BLAIR GREEN PT, DPT, OCS

is a physical therapist and owner of Catalyst Physical Therapy in Atlanta, GA. She is also the mom of CHEERFIT Ambassador Leah, who cheers for the Stingray Allstars. When she’s not busy taking care of Leah and her older brother, she keeps herself fit through Pilates, running, and OrangeTheory Fitness. Secret: she has been caught a time or two sneaking in a CHEERFIT Challenge.

Loving these exercises and that CHEERFIT STRONG feeling? Sign up for the newsletter and we’ll send you weekly workouts, motivation – woot woot!

Why is Flexibility Important to Improve Tumbling

by Danielle Donovan | Mar 21, 2018 | Workout Wednesday

FLEXIBILITY FOR TUMBLING

Whether you want to improve flexibility for back walkovers or rock that full…you NEED flexibility to improve your range of motion AND upper body strength So where do you start or what do you do? Today, we are breaking down our top 4 favorite exercises to give you the skills, strength, and flexibility you need to take that tumbling to the next level! So let’s get to it, shall we? Complete each exercise for 12 reps, repeat 3 rounds! We can’t wait to see you check in on Instagram & the CHEERFIT Community! Upload your workout selfie and tag @cheerfittraining #CHEERFITSTRONG

EXERCISE 1: SPIDERMAN PUSHUPS

FOCUS AREA: core, shoulders, hip flexors

EXERCISE 2: PLANK PUSH UPS

FOCUS AREA: shoulders & core

EXERCISE 3: TRICEP DIPS

FOCUS AREA: triceps (arms)

EXERCISE 4: INCHWORM PUSHUPS

FOCUS AREA: hamstrings,core, chest, shoulders

How to Find Your Motivation & Reach Your Goals

by Danielle Donovan | Mar 19, 2018 | Transformation

We are so excited to share the Transformation Story of Skylar Lavian who shares that being CHEERFIT STRONG has not ONLY helped her beat her mental block but also improved her stunting skills and confidence! From tumbling to stunting, this girl has truly shown that the way to succeed is to stick with it, stay motivated, supported and determined! And when you do..BIG transformations happened!

We were so proud of Skylar when she told us that she OVERCAME HER MENTAL BLOCK, so we checked in with to ask her how..and if she could share some tips for you!

MEET CHEERFIT AMBASSADOR SKYLAR

Skylar shares…

Stay motivated: I love the CHEERFIT community because there are always fellow athletes here to help me stay motivated
Do the workouts: the CHEERFIT Workouts & Workout Parties have helped me tremendously!! My favorite is the flyer stretching routines!
Stay Brave: I always remember that when you’re brave..you empower others to be brave too!

I really hope to inspire and motivate others through my CHEERFIT Journey!

FAVORITE QUOTE: “I have worked too hard & Too long to let ANYTHING stand in my way! #cheerfitstrong”

FOLLOW MY CHEERFIT JOURNEY: @skylarcheer_ (IG)

YES! We love sharing stories like Skylar’s and we are so happy to help inspire the world through her journey! Skylar, thanks for being part of the CHEERFIT fam!! You are amazing and we love hearing about all your success .- keep doing your thing girl!!

xoxo

Danielle & Your CHEERFIT Fam

Ready to start your own transformation story? We would love to invite you to join us and become the next CHEERFIT Ambassador! You’ll get 24/7 access to all our favorite workouts, become part of the CHEERFIT fam’ and get in on all the exciting Ambassador perks.

START YOUR AMBASSADOR JOURNEY

Caitlyn Crawford

by Danielle Donovan | Mar 18, 2018 | Ambassador

“It will hurt. It will take time. It will require willpower. You will need to make healthy decisions. It will require sacrifice. You will need to push your body to its max. There will be temptation. But, I promise you when you reach your goal, It will be worth it!“

CHEERFIT AMBASSADOR FEATURE: CAITLYN CRAWFORD

The CHEERFIT ambassador community is filled with leaders and motivators who all share a passion for fitness, love for cheering and drive to help inspire others.

Our ambassadors share with us their personal stories and obstacles they overcome along the way. We have an amazing community of athletes who fuel their passion and determination with the CHEERFIT lifestyle.

CAN YOU SHARE WITH US A LITTLE BIT ABOUT YOUR JOURNEY AND HOW YOU GOT TO WHERE YOU ARE TODAY?

I’ve learned that not everything comes easily. Growing up I had a sister who was an all-star cheerleader so my family always knew I would one day be in the sport as well. I started at 2 1/2 at a program named All-Star Legacy in Ashburn, Virginia, which happens to be the same program I’m at now. I had always seemed to enjoy cheerleading. I never seem to be a natural for the sport or anything, I just happen to fall in love with it. At the age of 8, I got the news I wouldn’t be on the same level 4 team as my friends so I decided to try something a little different.

I had always seemed to enjoy cheerleading. I never seem to be a natural for the sport or anything, I just happen to fall in love with it.

I decided I would try gymnastics at Capital Gymnastics NTC in Burke, Virginia. Now since I was ahead in floor, gymnastics wasn’t the best options. The coach told me to try powertumbling. Being this little 8 year old, my parents thought nothing of it and I continued in both powertumbling and cheerleading. My parents would have never thought I would be where I am today. At the age of 11, not only was I on my 3 year of a level 5 cheer team but I also became an elite tumbler.

In powertumbling I was able to achieve the title of being on the “National Team” for the last 3 seasons and in 2015 I got to compete in Odense, Denmark for World Age Groups. Tumbling means the world to me! I’m been able to push myself pass my limits and try skills I would have never thought were possible in cheer. It’s made me realize to be grateful for everything life gives you. Cheer and tumbling have been amazing experiences and I wouldn’t change it for anything. These last 13 season with legacy and the last 8 with capital will be memories I will never forget. I’m thankful for my family, friends, coaches and programs that have supported me through thick in thin because without them I would never be where I am today.

– CHEERFIT Ambassador Caitlyn Crawford

WHAT ARE SOME OF YOUR ACCOMPLISHMENTS?:

I’m been on the US Junior National Team for powertumbling.
I’ve been on a level 5 cheer team since I was 9.
I’ve been to the Cheerleading worlds for 3 Years. And this will be my 4th.
Last cheer season, my team placed 14th in the senior small divsion.
I’m also 14th in the world for powertumbling.

WHAT IS YOUR FAVORITE PART ABOUT BEING A CHEERFIT AMBASSADOR?

I love getting to be a role model for all the younger athletes, especially the ones in my gym.

WHAT WOULD YOU LIKE TO TELL OTHER PEOPLE WHO WANT TO BECOME A CHEERFIT AMBASSADOR?

If you want it, go for it. It will never be easy, but if you keep trying you’ll get it at some point in your journey.

WHAT ARE 3 THINGS ALWAYS IN YOUR CHEER BAG?

-My cheer shoes
-gum
-gronola bars

WHAT IS YOUR FAVORITE EXERCISE?

V-Ups

FAVORITE QUOTE:

“It will hurt. It will take time. It will require willpower. You will need to make healthy decisions. It will require sacrifice. You will need to push your body to its max. There will be temptation. But, I promise you when you reach your goal, It will be worth it!”

ANY FUN FACTS, SOMETHING INTERESTING, OR ANYTHING ELSE YOU WANT TO SHARE?

One fun fact that my gym always laughs at is the fact before I started doing Capital I used to be a very bad tumbler.
Another fun fact is that I’ve never had a mental block on a skill.

Thank you so much for sharing your amazing story! You are so inspiring and we are so proud that you have joined the CHEERFIT family! We look forward to following your amazing journey and hope you continue to stay healthy, fit, strong, and powerful in all you do!

#CHEERFITSTRONG

Stay FIT <3,

your CHEERFIT team

Are you a Flyer? You NEED this Workout!

by Danielle Donovan | Mar 14, 2018 | Workout Wednesday

FLEXIBILITY FOR FLYERS

Hey flyers! Tired of stretching for HOURS and not seeing much improvement? Don’t sweat it..listen up, we’ve got your answer!! You NEED to focus on flexibility EXERCISES that improve your range of motion and increase your flexibility action. Yes, stretching is important..but so are THESE 4 exercises specifically designed for your cheer goals in mind. This week, we are focusing on lower back flexibility, hamstring & hip flexibility, and core strength! So join us! Complete each exercise for 10 reps, repeat 4 rounds! We can’t wait to see you check in on Instagram & the CHEERFIT Community! Upload your workout selfie and tag @cheerfittraining #CHEERFITSTRONG

EXERCISE 1: SINGLE LEG DEADLIFT

FOCUS AREA: core strength & hamstrings flexibility

EXERCISE 2: PLANK LEG LIFTS

FOCUS AREA: core & back flexibility

EXERCISE 3: SUPERMAN V-UP

FOCUS AREA: core & back flexibility

EXERCISE 4: SINGLE LEG HIP RAISE

FOCUS AREA: core strength & hamstring flexibility

The Key to Success is THIS

by Danielle Donovan | Mar 13, 2018 | Transformation

Ok friends, today we meet an amazing CHEERFIT Ambassador, Sha’ciah who shares with us the SECRET to her success. So listen up, because her tips and transformation can help you reach your goals! Sha’ciah has been a CHEERFIT Ambassador for almost 2 years now, and we are LOVING having her on the CHEERFIT Ambassador Team! She is dedicated, motivated, and so supportive in helping others reach their goals! A true definition of what it means to be a CHEERFIT Ambassador!

Sha’ciah’s story and transformation goes like this,

MEET CHEERFIT AMBASSADOR SHA’CIAH

“The first pic is when I first started with CHEERFIT in 2016 and the second pic is now in 2018!! The best part about being with CHEERFIT is the daily workouts! As you can see in the first pic I really wasn’t as toned as I am in the 2018 pic.Before joining CHEERFIT I struggled as a cheerleader with tumbling technique.

My arms and legs weren’t as strong as I needed them to be when it came to throwing my tumble passes, but after joining my CHEERFIT Fam’ in 2016 I started watching what I put in my body and joined in on the workout challenges on the weekends. In order to be CHEERFIT you had to be dedicated to being CHEERFIT meaning putting in the work to accomplish that fit goal! This is something I worked hard on doing and now, I AM A BETTER ATHLETE and excited to share my incredible results. I am Sha’cia and I am CHEERFIT STRONG!!!!

FAVORITE QUOTE: Spread kindness like confetti

FOLLOW MY CHEERFIT JOURNEY: @shaciah_njse_official (IG)

GIRL! We are so proud of all your success and love your commitment and dedication to being ..CHEERFIT! You put in the work, reach your goals and we could not be more honored to have you part of the CHEERFIT fam! We can’t wait to see all that you accomplish!

xoxo

Danielle & Your CHEERFIT Fam

START YOUR AMBASSADOR JOURNEY

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YOUR #CHEERFITSTRONG CHALLENGE

HERE IS EVERYTHING YOU NEED TO GET YOUR #CHEERFITSTRONG ON

HOW IT WORKS

YOUR DAILY CHEERFIT CHALLENGE EXERCISES

NOW ARE YOU READY FOR YOUR BONUS #CHEERFITCHALLENGES OR WHAT????

SHARE YOUR WORKOUT PICS @CHEERFITTRAINING ON IG AND LET US KNOW HOW YOU DID! TAG US FOR A FEATURE!

LOVING THIS WORKOUT AND WANT EVEN MORE?? BECOME A CHEERFIT AMBASSADOR

TIP #1: STRENGTHEN YOUR MUSCLES

TIP #2: STICK WITH IT

TIP #3: ASK FOR HELP

JEN PESCI

Loving these exercises and that CHEERFIT STRONG feeling? Sign up for the newsletter and we’ll send you weekly workouts, motivation – woot woot!

“Be somebody that makes everyone feel like somebody.“

CHEERFIT AMBASSADOR FEATURE: YANA ROLFSMEYER

The CHEERFIT ambassador community is filled with leaders and motivators who all share a passion for fitness, love for cheering and drive to help inspire others.

Our ambassadors share with us their personal stories and obstacles they overcome along the way. We have an amazing community of athletes who fuel their passion and determination with the CHEERFIT lifestyle.

CAN YOU SHARE WITH US A LITTLE BIT ABOUT YOUR JOURNEY AND HOW YOU GOT TO WHERE YOU ARE TODAY?

Any girl on my team always knows that they can come to me for advice about cheer or life

WHAT ARE SOME OF YOUR ACCOMPLISHMENTS?:

HOW HAS BEING AN AMBASSADOR HELPED YOU REACH YOUR GOALS?

WHAT IS YOUR FAVORITE PART ABOUT BEING A CHEERFIT AMBASSADOR?

WHAT WOULD YOU LIKE TO TELL OTHER PEOPLE WHO WANT TO BECOME A CHEERFIT AMBASSADOR?

WHAT 3 THINGS ARE ALWAYS IN YOUR CHEER BAG?

FAVORITE SONG TO JAM OUT TO DURING A SWEAT SESH:

WHAT IS YOUR FAVORITE EXERCISE?

FAVORITE QUOTE:

ANY FUN FACTS, SOMETHING INTERESTING, OR ANYTHING ELSE YOU WANT TO SHARE?

BACK FLEXIBILITY FOR STUNTING

EXERCISE 1: SUPERMAN V UP

EXERCISE 2: CAT COW STRETCH

EXERCISE 3: SQUAT HOLDS

EXERCISE 4: PLANK LEG LIFTS

THE “I” WORD

What are some steps you can take to help your child recover properly from injury?

1. PREVENTION:

2. DOWN NOT OUT

3. REAHB

4. TAKE IT SLOW

DR. BLAIR GREEN PT, DPT, OCS

Loving these exercises and that CHEERFIT STRONG feeling? Sign up for the newsletter and we’ll send you weekly workouts, motivation – woot woot!

FLEXIBILITY FOR TUMBLING

EXERCISE 1: SPIDERMAN PUSHUPS

EXERCISE 2: PLANK PUSH UPS

EXERCISE 3: TRICEP DIPS

EXERCISE 4: INCHWORM PUSHUPS

“It will hurt. It will take time. It will require willpower. You will need to make healthy decisions. It will require sacrifice. You will need to push your body to its max. There will be temptation. But, I promise you when you reach your goal, It will be worth it!“

CHEERFIT AMBASSADOR FEATURE: CAITLYN CRAWFORD

The CHEERFIT ambassador community is filled with leaders and motivators who all share a passion for fitness, love for cheering and drive to help inspire others.

Our ambassadors share with us their personal stories and obstacles they overcome along the way. We have an amazing community of athletes who fuel their passion and determination with the CHEERFIT lifestyle.

CAN YOU SHARE WITH US A LITTLE BIT ABOUT YOUR JOURNEY AND HOW YOU GOT TO WHERE YOU ARE TODAY?

I had always seemed to enjoy cheerleading. I never seem to be a natural for the sport or anything, I just happen to fall in love with it.

WHAT ARE SOME OF YOUR ACCOMPLISHMENTS?:

WHAT IS YOUR FAVORITE PART ABOUT BEING A CHEERFIT AMBASSADOR?

WHAT WOULD YOU LIKE TO TELL OTHER PEOPLE WHO WANT TO BECOME A CHEERFIT AMBASSADOR?

WHAT ARE 3 THINGS ALWAYS IN YOUR CHEER BAG?

WHAT IS YOUR FAVORITE EXERCISE?

FAVORITE QUOTE:

ANY FUN FACTS, SOMETHING INTERESTING, OR ANYTHING ELSE YOU WANT TO SHARE?

FLEXIBILITY FOR FLYERS

EXERCISE 1: SINGLE LEG DEADLIFT

EXERCISE 2: PLANK LEG LIFTS

EXERCISE 3: SUPERMAN V-UP

EXERCISE 4: SINGLE LEG HIP RAISE

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